2016-02-22

Posted on February 29th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-22

Monday, 2/22 15 Weeks Out

Warmup – Dynamic stretching, light prowler sprints, sledgehammer

Log Press, Clean every Rep – 3 x 3+, 105 x3, 120 x3, 135 x10, 80 x 12 in 0:60s

Z Presses – 3 x 3+, 65 x3, 70 x3, 80 x8

Circus db – 4 x 10, 50, 50, 50, 50

Super Ram Bench – 4 x 10, 155, 165, 165, 165

Bradford Presses – 4 x 10, 45, 45, 45, 45

WG Pullups – 4 x 10, blue, blue, blue, blue

Db Flys – 4 x 10, 15, 20, 20, 20

Sandbag sprints – 4 x (1:00/0:30) with the 130# bag, 3c/2.5s, 2c/2s, 2c/2s, 2c/2s

Log felt much better today, but I still don’t feel like I’m getting as much out of my legs as I could be. Gotta keep grinding. My reps with 135 were slow, but I managed to get 10, so I … Read More »


2016-02-20

Posted on February 24th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-20

Saturday, 2/20 16 Weeks Out

Fingal Finger – Empty, many singles, then 4 flips in 60s

Yoke Conan Carry – 3x (2 x 45’), 285, 325, 375

Stone over bar – 114 x 3, 114 x9 in 0:60s

First Saturday using the new Fingal Finger. I was excited to really get it going. We did a bunch of singles to figure out the best way to set it up. I’m still getting over my nervousness about breaking something, but managed 4 flips in 60s, nearly 5 flips, but didn’t quite get it tipped in time. I’ll get better at these with more practice.

Hit some decent speed on the front yoke carry. Can’t wait to train this outside and go farther. We’ll both take this implement for the whole 60s, so we’ll need to practice that.

Finished up with some light stone work. Managed to smack … Read More »


2016-02-17

Posted on February 23rd, by dwalczak in Pam's Training Log. Comments Off on 2016-02-17

Wednesday, 2/17 16 Weeks Out

12” Deadlift – 3 x 5+, 225 x5, 265 x5, 295 x7 Paused

Box Squat – 3 x 5+, 145 x5, 170 x5, 190 x10

Front Squat – 3 x 10, 110, 110, 120

Barbell Row – 3 x 10, 135, 155, 155

Yoke Bar Stepups – 3 x 10, 60, 60, 60

Monster Good Mornings – 3 x 10, 135, 135, 135

Tire Flips – 3(1:00/0:30), 11, 10, 9

Definitely not back to full strength yet, but on my way. The deads didn’t feel all that great, so I didn’t push it. Plenty of time to build up and feel good before nationals. I only hit 7 paused reps at 295, but it wasn’t too bad for an off day.

I redeemed myself a bit on the box squat. I hit 10 solid reps at 190, and now my back squat is on … Read More »


2016-02-15

Posted on February 18th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-15

Monday, 2/15 16 Weeks Out

Warmup – Dynamic stretching, light Prowler sprints, sledgehammer

Log Press, clean every rep – 3 x 5+, 95 x5, 110 x5, 125 x10

Z Presses – 3 x 5+, 60 x5, 70 x5, 75 x10

Circus db – 3 x 10, 50, 50, 50

Super Ram Bench – 3 x 10, 135, 145, 155

Bradfords – 3 x 10, 45, 45, 45

WG Pullups – 3 x 10, blue, blue, blue

Db Flys – 3 x 10, 15, 15, 15

My neck is bothering me. Log felt awkward today, my form was all over the place, but hit 10. I will need to work on speed a bit, but I don’t think I go the whole minute with 160, so it’s not as big of a priority as it would be if the competition weight were lighter.

I added Z presses into my program for … Read More »


2016-02-06 Meet Report

Posted on February 9th, by dwalczak in Pam's Training Log. Comments Off on 2016-02-06 Meet Report

 

Saturday, 2/6/16, NH Strongman Championships Meet Report

This meet was a great learning experience for me. It was my first time seriously competing in a meet where I was also coaching, a bigger challenge than I expected. My client had to do a water cut to make weight, and it was my first time coaching a water cut. The drive to weigh-ins on Friday was a snowy and slow experience. Weight was made and re-hydration and snacks were had. I was happy to learn that I am less than 10 pounds away from my weight class for nationals. Unfortunately, Friday night’s pre-competition meal was too excessive for such a small meet and I was left feeling overfull well into the meet.

On Saturday morning, the drive up was fairly relaxed. I came into the meet feeling good, though a bit more overfull … Read More »


2016-02-01

Posted on February 2nd, by dwalczak in Pam's Training Log. Comments Off on 2016-02-01

Monday, 2/1 1 Week Out

Speed work today

Circus db – 3 x 5, 35, 35, 35

SOHP – 8 x 3 EMOM 45, 45, 45, 45, 45, 45, 45, 45

WG Pullups – 10 w/1 blue band

3 Way Shoulder Raise – 5s

BW Skulls – 10 @ PPSQ

Curls – 10 w/45

 

Overhead deload day today.  Starting to feel antsy and over energetic. It was beautiful out today, so I started with a 10 min run outside.

I did 3 sets of easy circus db, and then EMOM for speed on the SOHP.  I hit one light set of all my accessories, and finished with some foam rolling and stretching.


2016-01-30

Posted on February 1st, by dwalczak in Pam's Training Log. Comments Off on 2016-01-30

Saturday, 1/30 1 Week Out

All speed, all the time

Circus db

Light Farmer’s Walk

Light Sled Pull

Speedwork felt good today, but I didn’t have much in me.  We hit some light circus db, farmers and sled pull.  Everything felt good and then we called it a day.  Can’t wait until next weekend when we can really light it up.




Pam's Training Log

Keep up with Pam as she trains for her next strongman competition.

2017-07-13

Thursday, 7/13 2 Weeks Out

DNP

Honestly, my energy level is pretty good, but psoas is so pissed right now that pulling 185 is actively painful. ...

2017-07-12

Wednesday, 7/12 2 Weeks Out

Repetition Log – 2 x 8-10 reps, 140 x 8, 140 x 8

Close Grip Bench – 3 x 10, 95,...

2017-07-11

Tuesday, 7/11 2 Weeks Out

I skipped conditioning day to do some rehab and I really think that was the right thing to do. Hopefully,...